5-6 Conquers on White Flood v2

[5six]

Workout - 30 September 26th of 2007



Cardio

Type: Treadmill
Length: ~21 min
Distance Covered: Not sure
Resistance setting: 3.0 - 4.0
Grade Setting: 5.0, 10.0 11.0

Gertrude's Secret Ab Work

I felt a bit better after cardio, but I am still sorta down. Also, WF supplied me energy to get through the workout.

[5six]

Workout 31 - September 28th, 2007



Squats

225 lbs x 5
275 lbs x 5
315 lbs x 4

Front Squats

135 lbs x 8
135 lbs x 6
135 lbs x 5

One Leg Leg Press

135 lbs x 8
135 lbs x 8
135 lbs x 7

Leg Extensions

105 lbs x 10
135 lbs x 8
180 lbs x 5


Type: HIIT on Bike
Length: ~15 min
Distance Covered: ~4.0 (Not sure if km or miles)
Resistance setting: 2.0 - 3.0.
Grade Setting: n/a
Calories Burned: 102 (I am really doubting this is accurate)


Energy and Focus:
Oddly enough, when I got to the gym I was pretty primed and ready to go. After I was done with back squats, the depressed feeling came back. But I tried to hold on and make the workout worth the time

Stamina and Endurance:
Decent.

Pumps and Vascularity:
Nothign to write home about

Amount of Sweating:
Low on the workout part and high on cardio.

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

I am re-eveulating my goals. For some reason I am staring to really steer away from the bodybuilding goal of GFH, but I just want to be about 160 lbs with ~9% bf.

Time of Workout: 9:00 - 10:00 am

Water Consumed During the Workout: ~2.0 L

[5six]

Workout 32 - Sept 30th, 2007

Incline Barbell Presses

135 lbs x 5
155 lbs x 5
185 lbs x 3

Dips

BW x failure
BW x failure
BW x failure

Dumbell Presses SS/ Dumbell Flies (See Below)

40 lbs x 10
50 lbs x 10
65 lbs x 5

Dumbell Flies

20 lbs x 10
20 lbs x 8
20 lbs x 6

Cables Flies

45 lbs x 8
45 lbs x 8
45 lbs x 6

Energy and Focus:
The energy was there. Yet my focus wasn't

Stamina and Endurance:
It was alright. To say the least

Pumps and Vascularity: Pumps was great

Amount of Sweating: About average

Rating of Workout: 7.5/10

[5six]

October 1st, 2007



Type: HIIT on Bike
Length: ~20 min
Distance Covered: Not too sure
Resistance setting: 2.0 - 4.0.
Grade Setting: n/a
Calories Burned: ~150 (Doubting this is accurate)

I felt really good after cardio also. But that changed quickly when I got home. I will be honest, I am finding it difficult to workout. I told a few of my friends, and they were shocked at this fact.

[5six]

Workout 33 - October 3rd, 2007



T-Bar Rows

90 lbs x 5
135 lbs x 5
140 lbs x 5

Dumbell Rows

60 lbs x 5
70 lbs x 5
90 lbs x 5
100 lbs x 5
Note: New PR~

Pull Overs - Elbows Flared

60 lbs x 5 40 lbs x5
75 lbs x 5
Drop Set 75 lbs x 5 40 lbs x3
Note: New PR~

Wide Grip Pull Downs

150 lbs x 5
165 lbs x 5
180 lbs x 5
Note: New PR~

Close Grip Cable Rows
185 lbs x 5
210 lbs x 5 105 lbs x 5
Drop Set210 lbs x 5 105 lbs x failure
Note: New PR~

Cardio

Type: HIIT on Bike
Length: ~15 min
Distance Covered: ~5.0 - 6.0 (Not sure if in km or miles)
Resistance setting: 2.0
Grade Setting: n/a
Calories Burned: ~150

Energy and Focus:
For having a horrible and shitty last few days, I was pleasantly surprised.

Stamina and Endurance:


Pumps and Vascularity:
Wasn't the best back pump I had, but still, it was really good.

Amount of Sweating:
Workout: Minimal
Cardio: A lot

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

Nothing

Water Consumed During the Workout: ~2.0 L

[5six]

Just wanted to update you guys.

I'm taking a break from this long till I can get my life straightened out. These last two days were perhaps some of my emotionally lowest points in my life that I can remember.

[5six]

Workout 34 - Oct 7th of 2007, 2007



Squats

225 lbs x 5
275 lbs x 4
225 lbs x 5

Front Squats

135 lbs x 7
135 lbs x 6
135 lbs x 5

One Leg Leg Press

270 lbs x 5
270 lbs x 5
360 lbs x 4

Dumbell Lunges

40 lbs x 12
40 lbs x 12
40 lbs x 10

Energy and Focus:
Good

Stamina and Endurance:
For having a complete shtty last two weeks, I was impressed.

Pumps and Vascularity:
Could have been better

Amount of Sweating:
Minimal

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

Time of Workout: 1:00 - 2:00 pm

Water Consumed During the Workout: ~2.0 L

[5six]

Workout 35 - Oct 8th, 2007



Incline Barbell Presses

135 lbs x 5
155 lbs x 5
185 lbs x 3

Flat Dumbell Presses

60 lbs x 5
70 lbs x 5
80 lbs x 4
Note: New PR~

Dips

BW x failure
BW x failure
BW x failure

Cable Flies

45 lbs x 10
45 lbs x 10
45 lbs x 9

Superset #1

CGGP

135 lbs x 6
135 lbs x 5
135 lbs x 5

Dumbell Curls

25 lbs x 8
25 lbs x 7
25 lbs x 6

Superset #2

Overhead Dumbell Extensions

70 lbs x 8
70 lbs x 6
60 lbs x 6

Barbell Curls

65 lbs x 7
65 lbs x 6
55 lbs x 7


Superset #3

Rope Pull Downs

105 lbs x 8
120 lbs x 6
120 lbs x 6

Ropes Curls

60 lbs x 8
60 lbs x 8
60 lbs x 8

Energy and Focus:
Not bad, started to really wear out at the end of chest.

Stamina and Endurance:
Impressed how much strength I actually retained over the last few weeks.

Pumps and Vascularity:


Amount of Sweating:
Average

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:


Time of Workout: 11:00 am - 12:00 pm

Water Consumed During the Workout: ~2.5 L

[5six]

October 8th, 2007

Cardio

Type: HIIT on Bike
Length: ~25 min
Distance Covered: ~6.0 - 7.0 (Not sure if in km or miles)
Resistance setting: 2.0
Grade Setting: n/a
Calories Burned: ~150
Time: 5:30 am - 6:00 am

Now who would have thought that I actually enjoy early morning cardio on an empty stomach

[5six]

October 8th, 2007

Cardio - Round 2

Type: Outdoor walking
Length: ~25 min
Distance Covered: Not sure
Resistance setting: Not sure
Grade Setting: Various
Calories Burned: Not sure
Time: 4:50 pm - 5: 15 pm

I just needed to get out and get some fresh air and clear my mind.

[5six]

Workout 36 - Oct 10th, 2007



Deadlifts

221 lbs x 8
265 lbs x 8
309 lbs x 8

Pull-Ups

BW x 9
BW x 7
BW x 5
Note: New PR~

One Arm Dumbell Rows

90 lbs x 6
90 lbs x 5
100 lbs x 3

Hammer Strength Isolateral Rows (Per Arm)

45 lbs x 10
70 lbs x 8
80 lbs x 8

Super Set

Dumbell Shrugs

80 lbs x 8
80 lbs x 7
90 lbs x 4

Incline Shrugs

40 lbs x failure
40 lbs x failure
40 lbs x failure

Super Set

Barbell Shrugs

135 lbs x 8
135 lbs x 6
135 lbs x 5

Reverse Barbell Shrugs

135 lbs x 4
135 lbs x 3
135 lbs x 3

Farmer's Walk

45 plate per arm to failure
45 plate per arm to failure

Cardio

Type: Light cardio on the bike
Length: ~10 min
Distance Covered: ~2.0
Resistance setting: 2.0
Grade Setting: n/a
Calories Burned: Not sure

Energy and Focus:
For having a pretty shitty sleep last night, I was very impressed.

Stamina and Endurance:


Pumps and Vascularity:
I'm really starting to appreciate lat pumps

Amount of Sweating:
A lot

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~5.0 hours

Ramblings and Thoughts:

- Happy with DL strength for not doing them for over three weeks

- My ghetto ass gets in the way of reverse barbell shrugs

- A throng of yappy, loud mouthed women around deadlifting platforms distracts me

- Cardio was never so hard for me. Could be the fact it was a different bike that I'm used too.

- I want to nap

- Next workout isn't till Friday. Might do cardio tomorrow after my two midterms


Time of Workout: 7:30 am - 8:40 am

Water Consumed During the Workout: ~2.5 L

[5six]

October 10th, 2007

Cardio - Round 2

Type: Light outdoor walking
Length: ~25 min
Distance Covered: Not sure
Resistance setting: Not sure
Grade Setting: Various
Calories Burned: Not sure
Time: 3:00 pm - 3:25 pm

Again, needed to clear my mind and take a break from studying. You know when you're at that point in studying where you have a headache and start jumbling everything together - I'm at that point.

[Big Poppa S]

-: Anonymous thread drop-in :-

[5six]

Workout 37 - Oct 13th, 2007



Squats

225 lbs x 8
255 lbs x 7
Drop Set 275 lbs x 5 135 lbs x 15
135 lbs x 15

Leg Press

540 lbs x 8
630 lbs x 8
810 lbs x 6
900 lbs x 4

One Leg Leg Extensions

60 lbs x 8

Front Squats

135 lbs x 8
155 lbs x 7
185 lbs x 5

Hamstrong Leg Press

360 lbs x 8
520 lbs x 8
720 lbs x 7

Laying Leg Curls

60 lbs x failure
60 lbs x failure
60 lbs x failure

Energy and Focus:
Besides me wanting to FFXII creeping into my thoughts, I was pretty focused.

Stamina and Endurance:
275 lbs felt really heavy for some reason. I'm thinking it was due to the cardio all week

Pumps and Vascularity:


Amount of Sweating:
A lot

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~5.0 hours

Ramblings and Thoughts:

- Almost threw up on the first drop set of squats.

Time of Workout: 2:15 pm - 3:30 pm

Water Consumed During the Workout: ~2.5 L

[5six]

Workout 38 - Oct 14th, 2007



Incline DB Bench Press

55 lbs x 8
70 lbs x 8
80 lbs x 3
iNote: New PR~

Super Setted With

Incline Flies

25 lbs x failure
25 lbs x failure
25 lbs x failure

Hammer Strength Bench Press

150 lbs x 8
150 lbs x 8
150 lbs x 7

Cable Flies

45 lbs x 8
30 lbs x 8
30 lbs x 8

Pec Dec

Drop Set 135 lbs x 8 90 lbs x failure
Drop Set 150 lbs x 8 90 lbs x failure
Drop Set 165 lbs x 5 90 lbs x failure

Dips

BW x 10
BW + 45 lbs x 6
BW + 35 lbs x 5

Arm Super Set #1

Skull Crushers

75 lbs x 8
80 lbs x 8
85 lbs x 6
Note: New PR~

Barbell Curls - Wide Grip

60 lbs x 8
65 lbs x 8
65 lbs x 6

Arm Super Set #2

Overhead Dumbell Extensions

60 lbs x 8
70 lbs x 7
70 lbs x 5

Dumbell Curls

25 lbs x 8
25 lbs x 8
25 lbs x 7

Arm Super Set #3

Wide Grip EZ-Bar Cable Pushdowns

120 lbs x 8
120 lbs x 8
Drop Set 120 lbs 90 lbs x failure

Cable Curl 21's

30 lbs
30 lbs
30 lbs

Arm Super Set #4

Machine Overhead Extensions - Elbows Flared

105 lbs x 10
105 lbs x 9

Hammer Curls

20 lbs x failure
20 lbs x failure

Arm Super Set #5

Olympic Bar Wrists Curls

45 lbs x failure
45 lbs x failure
45 lbs x failure


Olympic Bar Reverse Wrists Curls

45 lbs x failure
45 lbs x failure
45 lbs x failure


Energy and Focus:
Really didn't wain at all through the workout and was constant throughout!

Stamina and Endurance:
Nothing to complain about. Except I wanted more reps on incline DB presses

Pumps and Vascularity:
The forearm superset is freakin sick, and the pump I got was even better. I had such a pump in my arms it was difficult to reach across my body.

Amount of Sweating:
A bit higher than average

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~6.0 hours

Ramblings and Thoughts:

- I need to really work on my grip strength

- Was goign to hit calves, since I haven't done them in so long. But I was too long in the gym, so had to leave.

Time of Workout: 9:40 am - 11:00 am

Water Consumed During the Workout: ~3.0 L